Today’s session on GCN Training is a long ramp workout, meaning the reps get shorter and harder all the way through. This is a tough workout so make sure you’re fuelled, hydrated, and ready for some pain! This session comes without music so you can train to your own tunes!

Warm Up:
5 Mins Easy Spin (4/10)

Main Set
90s Hard (8/10)
- 90s Easy (1/10)
8 Mins Moderate (5/10)
- 6 Mins lower Threshold (6/10)
2 Mins Easy (1/10)
- 4 Mins Threshold (7/10)
2 Mins Hard (9/10)
- 2 Mins Easy (1/10)
30s Max (10/10)
- 2 Mins Easy (1/10)
30s Max (10/10)

8 Mins Easy Cool down

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Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

Watch more on GCN...
More workouts with GCN: https://gcn.eu/gcntraining

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